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SLCTC Winter Series 10k

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
29.807.006.700.0016.8060.30
Stairmaster Miles: 10.50Nike Lunar Elite 2 Miles: 38.00Elliptical Miles: 4.00Rowing Machine Miles: 2.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.0010.5015.50

I finally was able to do 500 floors in an hour on the stair master.  The machine says that is 10.5 miles but that seems crazy because that is faster than a 6 min/mile pace.  The effort however, is more than a 6 min pace so I am giving myself the credit. :)  5 miles easy after the stair master.  I probably lost 5 - 10 lbs in sweat.

Stairmaster Miles: 10.50Nike Lunar Elite 2 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Nike Lunar Elite 2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.000.000.0010.00

Nike Lunar Elite 2 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.306.30

Elliptical Miles: 4.00Rowing Machine Miles: 2.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.500.000.000.007.50

Nike Lunar Elite 2 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.503.500.500.000.005.50

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Race: SLCTC Winter Series 10k (6.2 Miles) 00:33:37, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.006.200.000.0010.50

This race wasn't as interesting or close as the last but I didn't mind because the result was the same. There was a big tail wind going out which explains the fast 5k but as the 4-6 splits show, I was SLOW coming back.  Another factor for the slow return was that I probably went out a little too fast.  The strategy must have worked however, because I dropped my closest competitor (same young guy from 2 weeks ago) at mile 1, and didn't see him for the rest of the race.  I think I finished a couple of minutes ahead.

5:06, 5:11, 5:11 (16:04 5k), 5:39, 5:38, 5:39

 

Nike Lunar Elite 2 Miles: 10.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
29.807.006.700.0016.8060.30
Stairmaster Miles: 10.50Nike Lunar Elite 2 Miles: 38.00Elliptical Miles: 4.00Rowing Machine Miles: 2.30
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